Iso-Lateral Plate-Loaded Row is a compound horizontal pull exercise for the back and lat musculature. Use a controlled range that keeps the target muscles loaded and the joints comfortable.
Start
Finish
Set up
1Load both sides evenly and confirm the seat position before the first working set.
2Test the empty machine path because leverage varies by brand.
3Choose a handle and seat position that allows full reach without rounding the low back.
4Set the chest tall and begin with the shoulder blades free to move.
How to perform it
1Reach forward under control to lengthen the back muscles.
2Lead the pull with the elbows and draw them toward the torso.
3Pause briefly when the upper arm is in line with the body.
4Return slowly without letting the weight stack slam.
Breathing
Inhale and brace before the lowering phase, then exhale gradually through the hardest part of the repetition without losing trunk position.
Technique cues
•Elbows drive; hands are hooks
•Keep the neck long
•Finish without leaning backward
Common mistakes
•Using torso momentum
•Pulling the shoulders toward the ears
•Over-squeezing far behind the body
Machine busy?
See equivalent alternatives
These options train the same main muscle group and prioritize a similar movement pattern. Match the effort and rep target rather than trying to match the exact load.
Safety note: This training reference is educational, not medical advice. Use pain-free ranges and seek qualified care for persistent pain, dizziness, or other concerning symptoms.
